• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
The Glowing Fridge
  • Home
  • Recipes
    • Cycle Phase Recipes
      • Menstrual Phase
      • Follicular Phase
      • Ovulatory Phase
      • Luteal Phase
    • Breakfast
    • Smoothies and Juices
    • Drinks
    • Salads
    • Main Dish
    • Glow Bowls
    • Soup
    • Sides
    • Sauces, Dressings and Dips
    • Snacks
    • Sweets
    • Mocktails & Cocktails
  • My Books
    • The Plant-Based Cookbook for Women
    • The Happy Hormone Tracker
    • The Happy Hormone Guide
  • Hormone Health
    • The Happy Hormone Tracker
    • The Happy Hormone Guide
    • Food Chart Download
    • Hormone Blog Posts
    • Cycle Phase Recipes
      • Menstrual Phase
      • Follicular Phase
      • Ovulatory Phase
      • Luteal Phase
  • Lifestyle
    • Beauty
    • Wellness
    • Hormone Health
    • Pregnancy
    • What I Ate
    • Why Vegan?
    • Vegan Starter Guide
    • 5-Day Cleanse
    • The Glow Down
    • Videos
  • KING COFFEE
    • 7-Day KING COFFEE Challenge
    • How to Buy King Coffee/Become a Distributor
    • About Reishi KING Coffee
    • FAQ About KING Coffee + Vegan Reishi Latte
  • Contact
    • Contact Me
    • About
      • About Me
      • My Vegan Story
  • Shop
    • Amazon Store
    • CODES
    • 7-Day KING COFFEE Challenge
    • How to Buy King Coffee
menu icon
go to homepage
search icon
Homepage link
  • Home
  • Recipes
  • How to Buy King Coffee
  • Menstrual Phase Recipes
  • Follicular Phase Recipes
  • Ovulatory Phase Recipes
  • Luteal Phase Recipes
  • My Books
  • Wellness & Lifestyle
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Happy Hormone Smoothie Formula

    Aug 23, 2017 • Follicular Phase, Hormones, Luteal Phase, Menstrual Phase, Ovulatory Phase, Smoothies and Juices, Wellness & Lifestyle

    Happy Hormone Smoothie

    Hey loves! Having a mini panic attack over here since I haven’t posted on the blog in well over a week… EEEK!

    Mostly because a few projects are in the works that have been stealing all of my attention (can’t quite share yet) and I’ve had a serious lack of blog/recipe inspiration in general, for what feels like an eternity now. I often experience waves of creativity and inspiration, followed by waves of complete BLAH where nothing at all sounds appealing to blog about… no matter what I do to try and get the inspiration flowing. The good thing is this feeling doesn’t last forever and my inspiration will return once again soon, I know it!

    And lastly… I’m moving in with Terry in the next few weeks!! How have I been here a year already?!! I’ve been preparing by getting rid of things I don’t need and all that fun stuff… more to come on that very soon!

    Anyways, today is the first day I’ve felt the urge to write or share anything in a while, and it feels really good 🙂


    For the past few months, you guys know my main focus has been on balancing hormones and learning all that I can pertaining to our endocrine system (you guys really seem to like learning about hormones too!) so I thought I would share my Happy Hormone Smoothie Formula! 

    Depending on where you are in your cycle, this formula makes it easy to swap in phase appropriate ingredients.

    Because I love you, I included four of my favorite recipes in this post – one for each phase!!  

    ♥

    How will this smoothie help to balance hormones?

    one: Blood Sugar Stabilization

    This is the first essential step and often, the most overlooked step for harmonizing your hormones. Why? Because stabilizing your blood sugar doesn?t happen by chance! It takes effort and must be monitored throughout the entire day.

    A cup of coffee and maybe a snack bar or a banana will not stabilize your blood sugar but instead, send you in a whirlwind of blood sugar spikes and drops the rest of the day. THE REST OF THE DAY. Cue the strong cravings for all things sugary, carby and caffeine related… ugh!  

    These smoothies are lower in sugar but high in protein, fiber and fat (with a couple handfuls of greens for good measure!). Not only will this formula keep you feeling satisfied, full and balanced for hours, it doesn’t spike your blood sugar from cups and cups of frozen fruit. I know, I love fruit too and used to add heaps of it to my smoothies… but the more veggies the better. No more than 1/4 – 1/2 cup of fruit in each smoothie!

    Why is balancing blood sugar so important? Our endocrine system functions by communicating with hormones; one of the main functions being the transportation of glucose to the brain and throughout the rest of the body. If anything is awry within this process, you?re sure to have mismanaged blood sugar and nothing thereafter will function as it should, including hormones. The carbs we eat are broken down into glucose and we need glucose for energy (we will focus on getting in the good carbs!). Our endocrine system relies on blood sugar stability. Since our bodies consider unstable blood sugar as a stressor, our adrenals respond by sending out stress hormones (cortisol and adrenaline)? even after one unbalanced meal, and it?s a blood sugar rollercoaster from there.

    Eating a protein-rich breakfast within 90 minutes of waking is crucial. Do not skip breakfast ladies!! If you?re going to have caffeine, make sure it?s after breakfast. For the rest of the day, keep your meals and snacks consistent, within 3 or so hours of each other and keep them balanced with fiber, fat, protein and plenty of veggies/greens. 

    Even if you eat an apple for a snack, have a spoonful of almond butter with it. You don?t want your glucose to spike and drop and spike and drop, you want it to hover as close to a flatline as possible with little fluctuations throughout the day, so adding a fat like almond butter will help to keep things balanced. Cinnamon really helps with balancing blood sugar too! I sprinkle it in smoothies, no-bake energy bites, on an apple (with almond butter ha – so good!) and on any kind of treat.

    two: Nutritional Support from Food

    Food truly is the most powerful and effective medicine we have to heal and balance our hormones naturally. There are different micronutrients our bodies NEED during each phase from all the internal work going on. These smoothies will nutritionally support your cycle, as well as the essential detoxification of toxins and excess ?bad? estrogens. What I love about eating this way is having something different to follow each week. I never get bored and they’re super tasty!

    Consider what fruit/veggies are in season too, to save money and eat seasonally. With each smoothie and meal, we are one step closer to less cramps, less bloating and less mood swings!!

    Be sure to print out the recommended foods sheet from Part Two of my hormone series, so you can swap in foods for the phase you’re in.

     

    Happy Hormone Smoothie Formula:

    20 grams of plant protein
    +
    10 grams fat
    +
    10 grams fiber
    +
    2 handfuls greens (optional)
    +
    1/4 – 1/2 cup of frozen fruit (optional)
    +
    1 1/2 cups of nut milk & 1/2 cup filtered water

     

    Example Recipe:

    1 scoop vegan plant based protein powder (I like this one)
    +
    1-2 heaping tablespoons almond butter
    +
    2 heaping tablespoons chia seeds
    +
    2 big handfuls of spinach
    +
    1/2 frozen banana (read how to freeze bananas)
    +
    1 1/2 cups unsweetened vanilla almond milk & 1/2 cup filtered water

    Easy enough, right?! For each phase, there are different nut and seed recommendations so while almond butter is great in the ovulatory phase, sunflower seed butter or tahini are better in the luteal phase and cashew butter or 1/2 avocado is perfect in the follicular phase. Same goes for nut milks – swap almond milk for coconut milk in the ovulatory phase. Chia seeds are a great fiber source for any phase, but maybe swap in ground flaxseed for fiber instead, during your menstrual or follicular phases.

    As far as fruit goes, it can vary depending on what you like, but I tend to stick with frozen bananas and snack on phase-appropriate fruit for my snacks! 

    I also like to swap out frozen fruit for frozen veggies like cauliflower or zucchini, when phase appropriate. In the luteal/menstrual phase, I tend to crave chocolate smoothies with cacao nibs and cacao powder. I don’t have superfoods in the formula but feel free to add them if you want! For instance, I add spirulina during the luteal phase and sometimes maca powder whenever I feel like it – but you don’t need to add in superfoods if you don’t want or don’t have them. Mmmkay?!

    The combinations are endless!

    A Smoothie Recipe for Each Phase of Your Cycle:

    Follicular Phase – Avocado Zucchini Smoothie:

    • 2 handfuls spinach
    • 1 scoop Vega Sport Vanilla Protein
    • 1/2 avocado (or 1-2 tablespoons cashew butter!)
    • 1/2 cup frozen zucchini
    • 1/4 cup frozen banana (optional)
    • 2 tablespoons ground flaxseed
    • 1 1/2 cups unsweetened cashew milk + 1/2 cup filtered water
    • optional – swirl in a spoonful of plain coconut yogurt (for a probiotic boost) and top with granola for crunch!

    Happy Hormone Smoothie Formula. Vegan, Gluten Free, Balanced, Low Sugar Recipes to start the day off right and nutritionally support your hormones! theglowingfridge.com #vegan #smoothies #hormones #cyclesyncing

    Ovulatory Phase – Strawberry Coconut Surprise Smoothie:

    • 1 scoop Vega Sport Berry Protein
    • 1/2 cup frozen cauliflower
    • 1/2 cup frozen strawberries
    • 2 tablespoons chia seeds
    • 1 tablespoon coconut butter
    • 1/2 teaspoon ground turmeric (you don’t even taste it!)
    • 1 1/2 cups unsweetened almond milk + 1/2 cup filtered water
    • optional 2 handfuls of spinach (will change the color though!)

     

    Happy Hormone Smoothie Formula. Vegan, Gluten Free, Balanced, Low Sugar Recipes to start the day off right and nutritionally support your hormones! theglowingfridge.com #vegan #smoothies #hormones #cyclesyncing

    Luteal Phase – Pumpkin Pie Cauliflower Smoothie:

    • 1 scoop Vega Sport Vanilla Protein
    • 1/2 frozen banana (optional)
    • 1/2 cup frozen cauliflower 
    • 1/4 cup pumpkin pure? 
    • 2 tablespoons chia seeds
    • 1 tablespoon sunflower seed butter (or tahini!)
    • 1/2 teaspoon cinnamon + dash of nutmeg
    • 1 1/2 cups unsweetened almond milk + 1/2 cup filtered water
    • optional 2 handfuls of spinach/kale (will change the color, though!)

    Happy Hormone Smoothie Formula. Vegan, Gluten Free, Balanced, Low Sugar Recipes to start the day off right and nutritionally support your hormones! theglowingfridge.com #vegan #smoothies #hormones #cyclesyncing

    Menstrual Phase – Chocolate Lover’s Smoothie:

    • 1 scoop Vega Sport chocolate protein
    • 2 handfuls kale
    • 1/2 frozen banana (or 1/2 cup blueberries)
    • 2 tablespoons ground flaxseed
    • 2 tablespoons cacao powder
    • 1 tablespoon almond butter
    • 1/2 teaspoon cinnamon
    • 1/2 teaspoon spirulina (optional)
    • 1 1/2 cups unsweetened almond milk + 1/2 cup water
    • top with cacao nibs and a sprinkle of peanut butter powder!

    Happy Hormone Smoothie Formula. Vegan, Gluten Free, Balanced, Low Sugar Recipes to start the day off right and nutritionally support your hormones! theglowingfridge.com #vegan #smoothies #hormones #cyclesyncing

    I hope the smoothie recipes and my Happy Hormone Smoothie Formula will help you guys!

    Which smoothie do you want to try first?! What’s your favorite smoothie combination of the moment?!

    Let us know in the comments below!

    ♥

     

    You Might Like These too:

    • Hormone Healing Plant Based PlanHormone Healing Plant Based Plan
    • Fertility Prep Guide eBookFertility Prep Guide eBook
    • How Stress Affects HormonesHow Stress Affects Hormones
    • Why Ovulation Matters, Even If You Aren’t Trying to Get PregnantWhy Ovulation Matters, Even If You Aren’t Trying to Get Pregnant
    • Estrogen Detox Smoothie and How To Treat Estrogen ExcessEstrogen Detox Smoothie and How To Treat Estrogen Excess
    • Essential Vegan Supplements for Natural Hormone BalanceEssential Vegan Supplements for Natural Hormone Balance
    « What I Ate Wednesday
    Overnight Oats Made Easier »

    Reader Interactions

    Comments

    1. Cher

      April 23, 2020 at 1:58 pm

      Do you have a smoothie for women with low estrogen ?

      Reply
    2. Noelle

      April 02, 2018 at 10:23 am

      AHHHHH I love these recipes so much!! Thank you for such easy to follow, clean recipes! much love

      Reply
    3. megan

      September 14, 2017 at 5:07 pm

      love this post! finally had time to read it 🙂 ( i always see your insta posts but forget to come check your blog for awhile) i feel like ive been in smoothie rut lately so thank you for some inspiration 🙂 cant wait to change things up!

      Reply
    4. Agnes

      August 25, 2017 at 7:37 am

      This post is amazing, thank you so much!

      Reply
    5. Angie

      August 23, 2017 at 5:10 pm

      These smoothies all sound delicious! I love the idea of fueling your body with what it needs during the phases of your cycle. Great post, definitely pinning it!

      Reply
      • Shannon Leparski

        August 27, 2017 at 7:22 pm

        Thanks Angie – so glad you liked this post!

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    SHANNON Leparski

    SHANNON Leparski

    Hi! I'm Shannon, a Certified Hormone Specialist and plant based blogger living in Chicago. I help women heal their bodies bodies from the inside out and balance their hormones naturally through a plant based diet and lifestyle. Let me guide you through it, so you can glow from within and feel the best you've ever felt!

    MY NEW COOKBOOK!

    Fertility Prep eBook!

    Fertility Prep eBook!

    The Happy Hormone Tracker

    The Happy Hormone Tracker

    My Book >> The Happy Hormone Guide!

    A look inside The Happy Hormone Guide. The first ever plant-based vegan book for balancing hormones, increasing energy and reducing PMS symptoms. With recipes and lifestyle tips for each phase of your menstrual cycle. #cyclesycning

    BECOME A PRACTITIONER

    HOW TO DETOX FROM BIRTH CONTROL

    HOW TO DETOX FROM BIRTH CONTROL

    NATURAL BIRTH CONTROL

    NATURAL BIRTH CONTROL

    Want to know the best foods to eat for each phase of your menstrual cycle?

    sign up to start eating in sync with your cycle!

    Footer

    shannon.leparski

    Wellness, Motherhood, Holistic Nutrition, Gut Health
    • Root Cause Practitioner
    • Author of The Happy Hormone Guide
    💌 shannon@theglowingfridge.com

    SHANNON LEPARSKI, IHP
    HANDLE NAME CHANGE!! I’ve been wanting to do th HANDLE NAME CHANGE!!

I’ve been wanting to do this for a while as a fresh start with all the changes to my “brand” in the last year. It feels right to just use my name 😀 (fun fact: I haven’t taken my hubbys last name yet because of business paperwork that I’m too lazy to figure out 😅 name changes are complicated) 

@theglowingfridge started out of my love for the plant based lifestyle but so much has changed in the last 9 years and I’ve been itching to update. Nothing else will change and my blog will still remain as is, if you still use my recipes and such. Love you all and thank you for supporting me through all these changes 🤍🤍🤍

#namechange #handlechange #branding
    what I eat for gut health, happy hormones, healthy what I eat for gut health, happy hormones, healthy skin & hair, and to be a patient mama 🖤

When my blood sugar is on a nasty rollercoaster, I’m not the best mama that I know I should be for my girl. I’m more irritable and short. So I prioritize protein, healthy fats and carbs at each meal. This helps me feel balanced and provides energy to play and chase after her all day! I need all the fuel I can get.

- breakfast tacos with pastured eggs
- collagen king coffee ☁️ 
- leftover homemade chicken fried rice 
- swedish meatballs & gf pasta & green beans
- my homemade tahini maple cookies (I have a reel with the recipe!!) but I’m truly addicted 🍪 
- always sipping on @gerolsteiner_usa 💧

#whatieatinaday #happyhormones #hormonebalance #bloodsugarbalance #guthealth #hairhealth
    I don’t get ready everyday… But when I do I f I don’t get ready everyday…

But when I do I feel better, duh! And more confident. More productive. Happier in general. Of course I have super lazy days but I try to get myself together because I’m more likely to leave the house, you know mamas? I hate when people ask “why do you get ready if you’re home all day”.. 

I’m sharing different content like this because I feel like it and don’t want to be stuck in a box 😀

#grwm #sahm #selfcare
    I mean if you drink it everyday… It should be o I mean if you drink it everyday…

It should be organic, mold-free, tested for mycotoxins and taste delicious, etc. King coffee goes a step further with a therapeutic dose of reishi spores, the most powerful and potent part of reishi mushroom! Most other companies use the lucidum part of reishi, in case you’re wondering 👑

Want more info? DM me “king” and I’ll send you the deets 🤍🤍🤍

#kingcoffee #reishicoffee #reishi #healthycoffee #organic
    passes & smashes for gut healing ❤️‍🩹 I passes & smashes for gut healing ❤️‍🩹

I have many more passes too.. extreme diets, too many supplements, gluten, juice cleanses, eating too fast and not chewing enough.. the list goes on!

Gut healing takes a multi-faceted approach and it’s never just one supplement to heal or one thing to do.

It takes time, patience and grace! And working alongside a practitioner you feel called to 🙏🏼 

#guthealth #guthealing #guthealthmatters #healyourgut #happyhormones
    january 🤍❄️☃️ january 🤍❄️☃️

    Shannon is a health enthusiast and plant based nutrition advocate, living in Chicago. She studied Health and Fitness at Purdue University and loves everything about the plant based vegan lifestyle, especially creating colorful, nourishing, happy hormone recipes in her kitchen. Read More…

    • Facebook
    • Instagram
    • Pinterest
    • Snapchat
    • Twitter
    • YouTube

    MENSTRUAL PHASE RECIPES

    Vegan Tortilla Mushroom and “Mozzarella Cream” Pizza

    Banana Breakfast Cookies (Vegan & Gluten Free)

    Vegan Crockpot Lentil Soup

    Simple Cucumber Salad (Vegan)

    Copyright © 2023 The Glowing Fridge on the Foodie Pro Theme